MONDAY
BW: 151.0 lbs
waist: 33 1/4"
T-ransformation 2023, Week 5, Day 2
Hypertrophy
DC Torso
Warmup
Incline treadmill walk
0.54 miles / 72 calories / 9:05 minutes
Low incline chest press (RP 15 - 20)
bar x 10
75 lbs x 8
95 lbs x 6
115 lbs x 4
125 lbs (RP) 10 + 5 + 4 = 19
Pec deck machine (AMRAP 11 - 20)
40 lbs x 10
70 lbs x 8
100 lbs x 6
115 lbs x 4
130 lbs (AMRAP) 20
Tricep pressdown - handle grip (RP 15 - 30)
27.5 lbs x 10
37.5 lbs x 8
47.5 lbs x 6
52.5 lbs x 4
42.5 lbs (RP) 18 + 9 + 7 = 34
Was using a handle since a guy was using both rope attachments for face pulls. Then, when I finally got one of them, the exercise became different with much more range of motion as I tried to bring the rope ends to my sides (instead of just down in front of me with the handle attachment.) Didn’t like the handle. Will stick with the rope going forward and reset the weight.
I knew I’d be short on time so I cut the workout in half. I’ll do back width and back thickness tomorrow. I’m finding the 90+ minute workouts to be a little hard to fit into my schedule and want to try and get things back to 45 minutes for all my workouts: weights, conditioning, etc. Potentially that means losing two Zone 2 sessions a week - since that’s where the second and third weight training session would go.
1812 calories = P167 F63 C72
3 Likes
TUESDAY
BW: 151.2 lbs
waist: 33 1/4"
T-ransformation 2023, Week 5, Day 3
Conditioning / Jiu-Jitsu
Zone 2 Cardio
Incline treadmill walk (16 lb vest)
2.5 miles / 390 calories / 42:14 minutes
Max HR 148 / Average HR 130
++ several hours ++
Jiu-Jitsu
Drills: 30+ minutes
Live Training (light): 12 minutes
Zone 2 Cardio
Incline treadmill walk
2.5 miles / 390 calories / 42:15 minutes
Max HR 130 / Average HR 117
Good work tonight - especially with regard to mobility. Felt very heavy, so I was grateful for the chance to focus on flow rolling with some smaller, less experienced partners. February will give me extra incentive to be “less heavy” with a month-long fitness challenge at work to complement the T-ransformation here.
My 2x/week DC training is turning into a 3x/week Push/Pull/Legs split with rest pauses, AMRAPs, and WMs. That will allow me to get in the same (or maybe even slightly more) volume over the week compared to what I’ve been doing so far. It will also limit resistance training sessions to an hour, which will fit in better with my schedule and probably be better for overall recovery.
So, PULL tomorrow. Biceps, Back width, and Back thickness.
3 Likes
WEDNESDAY
BW: 147.2 lbs
waist: 32 3/4"
T-ransformation 2023, Week 5, Day 4
Hypertrophy
Warmup
Incline treadmill walk
0.5 miles / 72 calories / 9:02 minutes
Pull Day
Bicep curl machine (RP 20 - 30)
40 lbs x 10
50 lbs x 8
60 lbs x 6
70 lbs (RP) 20 + 8 + 6 = 34
Horizontal pull machine (AMRAP 15 - 20)
50 lbs x 10
70 lbs x 8
90 lbs x 6
110 lbs (AMRAP) 19
Vertical pull machine (AMRAP 15 - 20)
90 lbs x 10
110 lbs x 8
130 lbs x 6
150 lbs (AMRAP) 18
3 Likes
THURSDAY
BW: 146.6 lbs
waist: 32 3/4"
T-ransformation 2023, Week 5, Day 5
Conditioning / Jiu-Jitsu
Zone 2 Cardio
Incline treadmill walk (16 lb vest)
2.5 miles / 390 calories / 42:13 minutes
Max HR 148 / Average 135
++several hours later++
Jiu-Jitsu
Drills and specific training: 75 minutes
Live Training: 12 minutes
Zone 2 Cardio
Incline treadmill walk
2.5 miles / 390 calories / 42:29 minutes
Max HR 135 / Average HR 127
4 Likes
FRIDAY
BW: 147.2 lbs
waist: 33"
T-ransformation 2023, Week 5, Day 6
Recovery
Zone 1 Cardio
Incline treadmill walk (16 lb vest)
3.6 miles / 482 calories / 60 minutes
Max HR 115 / Average HR 109
3 Likes
SATURDAY
BW: 148.2 lbs
waist: 33"
T-ransformation 2023, Week 5, Day 7
WALRUS + Leg Day
Warmup
Incline treadmill walk
0.54 miles / 72 calories / 9:07 minutes
WALRUS
5 rounds / 90 seconds rest / 16 lb vest
Incline pushups x 15
Neutral grip chins x 5
25 lb goblet squats x 10
Leg Day
Leg extension machine (6-10 SS + WM)
70 lbs x 10
90 lbs x 8
110 lbs x 6
130 lbs x 11
90 lbs x 20(!)
RDLs/SLDLs (10-12 SS)
bar x 10
Mixed RDL/SLDL 95 lbs x 8
SLDL 115 lbs x 10
Worked with one of the trainers on these. Struggling with the proper mechanics of the RDL, so will probably just stick with SLDLs for now.
4 Likes
SUNDAY
BW: 148.4 lbs
waist: 33"
T-ransformation 2023, Week 6, Day 1
Conditioning/Recovery
Zone 1 Cardio
Incline treadmill walk (w/16 lb vest)
3.6 miles / 482 calories / 60 minutes
Max HR 118 / Average 109
Notes: (1) Thinking that I’ll try SLDLs with DBs instead of the barbell. (2) Made a switch in protein powders that will make it a lot easier for me to meet my daily protein goals.
3 Likes
MONDAY
BW: 151.0 lbs
waist: 33 1/4"
T-ransformation 2023, Week 6, Day 2
Hypertrophy
Warmup
Rower
10 minutes / 104 calories / 1958m
Push Day
DB Floor press (RP 15-20)
25 lbs x 10
30 lbs x 8
35 lbs x 6
40 lbs x 4
45 lbs (RP) 12 + 7 + 6 = 25
One arm low2high cable flye
12.5 lbs x 10
17.5 lbs x 8
22.5 lbs x 6
17.5 lbs x 8
12.5 lbs x 10
Still not sure how I want to program this. Given my rotator cuff, I think volume > intensity.
Triceps rope pressdown (RP 15 - 30)
27.5 lbs x 10
37.5 lbs x 8
42.5 lbs x 6
47.5 (RP) 13 + 6 + 5 = 24
I’d like to figure out a core set of exercises that I will work with my shoulder and that I can stick with for a little while. DC training calls for a lot of variation and I find myself feeling a little lost in the gym these days. I’m used to just setting up in a squat rack for an hour or so and getting almost everything I need there. Current training feels a little a la carte …
4 Likes
TUESDAY
BW: 151.0 lbs
waist: 33"
Conditioning / Jiu-Jitsu
Zone 2 Cardio
Incline treadmill walk (16 lb vest)
2.5 miles / 391 calories / 42:16 minutes
Max HR 148 / Average HR 131
++ several hours later ++
Jiu-Jitsu
Specific training and drills: 75 minutes
Live training: 12 minutes
Zone 2 Cardio
Incline treadmill walk
2.6 miles / 400 calories / 43:26 minutes
Max HR 133 / Average HR 121
The new “specific training” heavy Tuesday night sessions are doing wonders for my jiu-jitsu game right now. As someone who can only train 2x/week consistently, I’ve always suffered from not having enough opportunities to properly develop many aspects of my game. No more. Tonight was a great example of how I can use these classes to focus on a few particular technique “ecosystems” (namely, Leandro Lo’s guard game and toreando passing) and get tons of reps. I’m also getting a lot of opportunities to train guard retention, which has been a weakness of mine.
The extra cardio continues to pay off. I still get tired. But recovery is very fast - which is something I remember Eddie Bravo talking about when he started getting serious about cardio ahead of his rematch with Royler Gracie a few years ago (by the way, the podcast when Bravo talks with Rogan about that rematch is MUST LISTEN for any grappling fan.)
On the other hand, my left shoulder continues to be a pain. Other than just hurting most of the time, it doesn’t really get in the way of jiu-jitsu compared to the way it compromises a lot of the upper body weight lifting I do (even hammer curls!). But it’s probably as bad as it was when I injured it going too deep with weighted dips awhile back. Seeing the doctor next week - though I don’t necessarily expect or want him to do anything about it.
1586 calories = P139 F52 C70
3 Likes
WEDNESDAY
BW: 148.8 lbs
waist: 33"
T-ransformation 2023, Week 6, Day 4
Hypertrophy
Warmup
Rower
10 minutes / 111 calories / 2041m
Pull Day
Preacher curl (RP 20 - 30)
bar x 10
+20 lbs x 8
+30 lbs x 6
+40 lbs (RP) 26 + 6 + 4 = 36
Pulldown machine (AMRAP 15 - 20 + WM)
90 lbs x 10
110 lbs x 8
130 lbs x 6
150 lbs (AMRAP / PR 18) 15
110 lbs x 20
Horizontal row (AMRAP 15 - 20 + WM)
50 lbs x 10
70 lbs x 8
90 lbs x 6
110 lbs (AMRAP / PR 19) 15
70 lbs x 20
Left shoulder/rotator cuff was really bad last night and today. May have to change things up since I think the pushups from Saturday and the Push Day on Monday have made things worse. Thinking about a Biceps/Rear Delt/Back Thickness/Back Width + Triceps/Quads/Hams/Glutes split …
Also I’m going to have to really focus on fat loss if I’m not working on chest or shoulders for awhile. Allowing myself a moderate amount of carbs (0.5g/lb BW) and pulling back on the fats to (0.3g/lb BW). Protein at 1g/lb BW or more.
3 Likes
THURSDAY
BW: 148.2
waist: 33"
Conditioning / Jiu-Jitsu
Zone 2 Cardio
Incline treadmill walk (16 lb vest)
2.5 miles / 390 calories / 42:15 minutes
Max HR 144 / Average HR 131
++ several hours later ++
Jiu-Jitsu
Drills: 75 minutes
Live training: 18 minutes
Zone 2 Cardio
Incline treadmill walk
2.5 miles / 391 calories / 42:18 minutes
Max HR 133 / Average HR 123
3 Likes
FRIDAY
BW: 147.4 lbs
waist: 33"
T-ransformation 2023, Week 6, Day 7
Conditioning
Zone 1 Cardio
Incline treadmill walk (16 lb vest)
2.0 miles / 273 calories / 34:02 minutes
Max HR 115 / Average HR 108
2 Likes
THURSDAY
BW: 145.8 lbs
waist: 32 1/4"
T-ransformation 2023, Week 7
Conditioning
Zone 1 Cardio
Incline treadmill walk
3.6 miles / 482 calories / 60 minutes
Max HR 115 / Average 104
Slowly getting back into the game after being sick for the past few days. Trying to decide on how to move forward with the bad shoulder. Also got a much-higher-than-expected blood pressure reading during my wellness visit on Wednesday. Thinking about some lifestyle changes to hopefully avoid having to go on BP meds.
3 Likes
FRIDAY
BW: 146.6 lbs
waist: 33 3/4"
T-ransformation 2023, Week 7
Conditioning
Zone 1 Cardio
Incline treadmill walk
3.6 miles / 483 calories / 60 minutes
Max HR 114 / Average HR 107
1 Like
Listened to one of the best arguments in favor of machines and isolation work over the Big Three (and barbell work in general) in a variety of instances on Fouad’s podcast the other evening. The conversation comes around the 1:44:00 mark and Mike Van Wyck makes the case.
I had just finished re-watching “Westside vs the World” the previous evening and a lot of what Van Wych said resonated with me. I also thought that Fouad’s conversation on another podcast about the relative career-longevity of bodybuilders (many of whom were black) who were more “volume” oriented than “intensity” oriented was also informative.
2 Likes
SATURDAY
BW: 147.8 lbs
waist: 33 1/2"
T-ransformation 2023, Week 7
Conditioning
Zone 2 Cardio
Incline treadmill walk
2.54 miles / 392 calories / 42:26 minutes
Max HR 128 / Average HR 114
Did some very light band work beforehand: a few sets of shoulder laterals. Going to try and take it slow and do it right.
I like the DC/Dogg Crapp Torso/Limbs split. I’m going to try using bands, including very light ones where necessary, for the chest and shoulder exercises. The seated dip doesn’t seem to hurt my shoulder, so I’ll probably stick with that for triceps. On biceps, I’ll also probably stick with the biceps machine for now.
Feeing a lot better about working isolation and machine work after hearing Mike Van Wych on Fouad’s podcast. I think that building that connection with the muscles makes sense as a next step for me.
2 Likes
SUNDAY
BW: 148.4 lbs
waist: 33 1/4"
T-ransformation 2023, Week 8, Day 1
Conditioning
Zone 2 Cardio
Incline treadmill walk
2.5 miles / 390 calories / 42:29 minutes
Max HR 120 / Average HR 106
2 Likes
MONDAY
BW: 148.4 lbs
waist: 33 1/2"
T-ransformation 2023, Week 8, Day 2
Hypertrophy
Warmup
Rower
5:05 minutes / 56 calories / 1033m
Chest
Standing band cross body press
4 sets of 8
superset with arm circles
Shoulders
Standing one-arm band lateral raise
4 sets of 8
superset with band pull-aparts
Triceps
Rope pressdowns (RP 15-30)
27.5 lbs x 10
32.5 lbs x 8
37.5 lbs x 6
42.5 lbs (RP PR 28) x 16 + 7 + 6 = 29
Back width
Machine lat pulldown (AMRAP 15-20 + WM)
90 lbs x 10
110 lbs x 8
130 lbs x 6
150 lbs (AMRAP PR 18) x 20
110 lbs (WM PR 20) x 20
Back thickness
Machine chest supported row (AMRAP 15-20 + WM)
50 lbs x 10
70 lbs x 8
90 lbs x 6
110 lbs (AMRAP PR 19) x 16
70 lbs (WM PR 20) x 20
Note: all sets neutral grip except for pronated grip for WMs
Feels like I’m starting over with this hypertrophy work. Going very cautiously with chest and shoulder exercises, as well as anything that brings my arms overhead - even in neutral grip. Hoping the pulls will not be too much of a problem. It’s all about feeling the muscle for the moment.
Cut warmup time in half. Liked doing the rower as a warmup with all this upper body work. Finished the whole session in about 75 minutes.
3 Likes
TUESDAY
BW: 149.2 lbs
waist: 33 1/4"
T-ransformation 2023, Week 8, Day 3
Conditioning | Jiu-Jitsu | Conditioning
Zone 2 Cardio
Incline treadmill walk
2.5 miles / 390 calories / 42:12 minutes
Max HR 137 / Average HR 121
++ several hours later ++
Jiu-Jitsu
Drills and Specific Training: 75 minutes
Live training: 17 minutes
Zone 2 Cardio
Incline treadmill walk
2.5 miles / 390 calories / 42:14 minutes
Max HR 138 / Average HR 132
The opening 10 minutes of BJJ training tonight took a little deep-digging after a week off. But once we were underway, I felt my conditioning start to return to flow. The nice thing about being the oldest guy on the mat is that if I’m keeping pace, I’m winning.
W/re2 off mat conditioning, HRs are a bit above recent levels, but I’m optimistic about where I’ll be in a week’s time.
Great roll with my professor tonight. He crushed me early, as these things go. But I feel like I was able to identify at least two or three specific defenses against my attack, which gives me exactly the feedback I need in order to improve.
Feels pretty weird to be doing my best, most aware, jiu-jitsu at 56. Gordon Ryan always talks about how much harder to beat he’ll be over the next few years as his athleticism (such as it is) declines, while his technical skill becomes even more refined. I’m feeling all of that right now.
4 Likes
WEDNESDAY
BW: 147.2 lbs
waist: 33"
T-ransformation 2023, Week 8, Day 4
Conditioning
Zone 1 Cardio
Incline treadmill walk
2.1 miles / 281 calories / 35:02 minutes
Max HR 114 / Average HR 107
3 Likes
